Farmer's Carry Handles

A movement that looks simple (walking with a heavy load in each hand) but really tests grip strength, often the true limiting factor ahead of legs or cardio late in the race. What it trains: grip strength (forearms), traps and lateral core bracing to stay upright under load, postural endurance.

Shoulders down and back, don't let the load pull your shoulders forward. Short, quick steps rather than long strides that throw off your balance. Breathe regularly, holding your breath speeds up grip failure.

Losing grip before actual muscular failure is mistake number one, usually from poor load placement in the hand. Watch for a crab-like walk, a sign of postural compensation worth correcting. Check footing if the weights have smooth handles.

Grip strength (often the limiting factor in competition), posture under load, overall muscular endurance.

A few dead hangs or light carries to prime the forearms before the real working load.